Home
Back
Heart Rate Zone Formula:
| From: | To: |
Heart rate zones are ranges that indicate exercise intensity levels based on your maximum heart rate. They help you train at the right intensity for your fitness goals, whether it's fat burning, endurance, or performance improvement.
The calculator uses the heart rate zone formula:
Where:
Explanation: This method (Karvonen formula) is more personalized than simple percentage-of-max methods as it accounts for your resting heart rate.
Details: Training in specific zones produces different physiological effects. Zone 2 improves aerobic base, Zone 3 builds endurance, Zone 4 increases lactate threshold, and Zone 5 boosts maximum performance.
Tips: For accurate results, measure your resting heart rate first thing in the morning before getting out of bed. Maximum heart rate can be estimated as 220 minus your age, or measured through maximal testing.
Q1: What are the typical heart rate zones?
A: Generally: Zone 1 (50-60% HRR) for warm-up, Zone 2 (60-70%) for fat burning, Zone 3 (70-80%) for aerobic, Zone 4 (80-90%) for anaerobic, Zone 5 (90-100%) for maximum effort.
Q2: How do I measure my resting heart rate?
A: Check your pulse for 60 seconds first thing in the morning before getting out of bed. Average over several days for most accurate reading.
Q3: Is this formula better than simple percentages?
A: Yes, the Karvonen method accounts for individual differences in resting heart rate, making it more personalized.
Q4: Should everyone use the same zones?
A: No, zones should be adjusted based on fitness level, age, and specific training goals.
Q5: How often should I check my zones?
A: Reassess every 2-3 months as your fitness improves, as your resting heart rate may decrease.